Healthy living through healthy lifestyle

Is healthy living a wish only some people deserve? Well, it is not. Everybody has a chance to lead a healthy life. But, there is a catch. Good health cannot be acquired in a matter of days instead it is continuous efforts of an individual that can make it possible to lead a healthy life.

Doctors and dieticians say that eating nutritious food is very important for the overall health of the person. Overall health not only includes physical strength imparted by the muscles, but also by the immunity to diseases from the inside. In order to improve internal health, one does not need to rely on medicines or vitamin supplements but the food that we take can act like medicine by promoting the immunity. Food that we take can be categorized into various elements like carbohydrates, proteins, vitamins etc which all form essential ingredients and are required in sufficient quantities to maintain good health.

Carbohydrates form the majority of our diet. Carbohydrates are easily converted into glucose, the basic fuel which runs the body. This glucose is converted into calories and is stored in the body for later consumption. Glucose that is consumed is used as the fuel for internal respiration which takes place in every cell of the body. This is what gives us the energy to do anything. This heat is what keeps us alive.

Protein intake plays a major role in body building of a person. Proteins are responsible for muscle building which includes creation of new muscles as well as in the repair of old muscles. The protein requirement of everyday will depend upon the weight of the person.  

Dieticians say that consumption of vitamins such as A, B, C, D, E, K etc help in the strengthening the immunity system. These vitamins are found abundantly in vegetables and leafy vegetables. Carrot is the best source of Vitamin A. Whole grains such as whole wheat or brown rice contains the essential Vitamin B. Vitamin C is found in citrus fruits such as lemon, orange, etc. Vitamin D is found in milk, cheese, cream, meat, etc. Vitamin D can also be obtained from Sun. An exposure of 15-20 minutes a day will stimulate the body to produce this vitamin. Vitamin E is found in vegetables like potatoes, pumpkin, spirulina, etc. Vitamin K is found in vegetables such as broccoli, cabbage, cauliflower, cucumber, etc.

Apart from healthy food that we eat other things that are required for a healthy living include exercise. Physical exercise is important in today’s world where, people are easily gaining weight because of the lifestyle that is prevalent.

Unfortunately our body cannot stock all these elements and keep using as and when required (though body does store energy in form of fat) and it is essential that we maintain our diet and lifestyle in a manner to suffice the needs of our body at all times. Even if a single variable from the equation of health is not available in appropriate quantity body will start signaling it through fatigue, sickness etc.

Unfortunately our lifestyle and bad eating habits lead us to consume foods which don’t provide adequate nutrition to our bodies.  As a result lifestyle diseases like obesity, cardiac issues, Diabetes etc are rapidly rising amongst the urban population particularly in cities like Delhi, Mumbai, Bangalore, Gurgaon, Chandigarh, Indore, Chennai etc. As suggested from the article it is not difficult to embark on the journey of healthy living but it requires some efforts to continue on it. Many good Dieticians are nowadays available online and provide all the help required like diet planning or healthy living tips online. One should use the facilities available at some of the leading health portals and start living healthy.

Simple Eating Habits to Improve and Sustain health

For a happy and peaceful living, food, as they say, plays a major role. Food sustains our life and gives us the energy to do the most important things in our life. The kind of food that we have determines what we are to an extent. Taking good food promotes both mental and physical health.

With obesity on the rise, there is a need to look at alternatives to our usual diet habits. Weight gain is on the rise in cosmopolitan cities such as Delhi, Gurgaon, Mumbai, Chennai, Bangalore, etc due to the sedentary lifestyle of the population in these cities. As a result these cities are also reporting increase in lifestyle diseases like diabetes, hypertension, cardiac diseases etc.

Doctors and Dieticians today are suggesting ways to improve overall health of individuals by planning healthy diets that includes diet rules to be followed and kind of exercises to be taken up. Exercises such as cycling, swimming, yoga, weight regimes and diet pattern are some of the alternatives that individuals can look at when on a weight loss program. Although Weight loss programs and exercises differ from person to person depending upon criteria such as height, weight, lifestyle, health problems, sex etc. But following some of the simple but effective rules suggested by Doctors and Dieticians can go a long way in improving our overall health and aid in healthy living. Although we have been hearing these rules since young age but we forget applying them and as a result fall sick more often. As a precautionary measure to avoid any food contaminations and viral or bacterial infections one of the foremost rules is to clean our hands and other body parts which are exposed to the outside world before having our meals.

We must also take good care of how we eat our food. The preparation as well as the ultimate consumption is also important while having food. Dieticians suggest people to restrain themselves from talking while taking food. There are chances that food might enter trachea or windpipe

   Avoiding TV while having food is another important rule suggested by Dieticians. Taking food while watching TV is not a good idea because people end up eating more as concentration is more on the TV than on the food. Hunger is related to what we see with our eyes. When we do not see the amount of food that we eat, we end up actually eating more. This works like an illusion. Our brains are fooled to believe that we did not eat anything while watching TV.

Chewing the food thoroughly is also an important step in taking food. One can get the best taste of the food only when it is chewed thoroughly. Big, unchewed food particles are hard for the acids in the stomach to digest. If the majority of the food that we eat is not chewed properly, then we would not get the nutrients properly. Food such as meats must be chewed thoroughly so that they are digested properly. Chewing is also good for the gums as the jaws will work hard. This also promotes blood circulation in mouth.  

Eating un-fried food with low calories and avoiding junk food like burgers, colas etc. is another recommendation – Foods with low calories include whole wheat, vegetables, sprouts, cereals etc. These are best for obese people who want to lose weight. These foods promote internal health as well.

If followed religiously, above listed simple rules can go a long way in improving and sustaining health of individuals.

Role of Dietician in weight Loss programs

A good dietician has a major role to play in a successful and effective weight loss program.  A dietician is trained in the subject of Dietetics which deals with nutrition, its effects on health and the possible role of nutrition in health care. This is the Science of Dietetics in which any dietician has to be proficient.

However, a good dietician has to go beyond weight loss and counting calories. A good dietitian not only considers the nutritional aspect in a weight loss program but has a more holistic approach, considering psychological aspects along with physiological ones.

Whereas normally weight loss or gain is directly associated with the calories consumed and the calories expended by a person, some people find it difficult to put on weight and for some weight loss is an impossible task. It is these people that a good dietitian can help by examining and extrapolating physical as well as psychological tests and symptoms to draw a customized nutrition and exercise program for each individual. For people residing in Delhi and Gurgaon, there are many good dieticians who can help patients with this holistic approach.

Many life style diseases such as heart disease, diabetes, hypertension are more prevalent in our fast-paced Metro cities such as Delhi, Mumbai etc. rather than in small towns and villages where life does not move on the high-speed lane. As metro cities expand to gobble up surrounding smaller towns, like Gurgaon or Faridabad almost merging with Delhi, the malaise of these diseases spreads there too. In most cases the first thing that the Doctor prescribes is weight loss and reduction in stress.

When a person suffers from these ‘diseases of opulence’, as they are often called, only a good dietician who is not only trained in nutrition and dietetics but also experienced in the non-science facet of finding unrelated mental and psychological causes that adversely affect health, can truly help in combating and overcoming the detrimental effects of these diseases.

Thus, a walk for 30 minutes every day could be recommended along with a 1500 calories diet for one person while a vigorous aerobics exercise could be recommended with a 1800 calories diet for another and yoga and meditation for an hour with 1600 -1800 calories intake program can be devised for yet another person, although all three may need the same weight loss; say 10 kilograms.  

Delhi and the NCR Regions like Gurgaon, Faridabad, NOIDA etc. has some very good dieticians available for consultation.

Summer Fruits – to keep oneself cool and refreshed

During last couple of weeks Temperature in North India have risen steadily. Moreover by end of May, it is expected that mercury will rise to 45 degrees (day time – Gurgaon, Delhi). Sun Burns and Heat Strokes are very common on days with high temperature and number of calls that our General Physician gets increases during these days. Many of our patients also complain of being energy less during summers. Culprit being bright and burning Sun outside. Although we try our level best to keep ourselves indoor and sit in front of ACs and avoid scorching heat but it is not always possible and we have to brave the sun for some reason or the other. Apart from keeping oneself cool from outside by avoiding direct contact with Sun there are a number of ways through Dietary modifications by which we can beat the summer heat and keep fit and smile our way to good and energetic days.

Following a healthy diet is crucial to ensure that we stay well. The best summer foods are light and refreshing meals. Some of the fruits that are recommended during summers are cucumber and mint among vegetables. In fruits one should try to have Pineapple, water melon, sweet lime, oranges ( if possible ). These fruits and vegetables are high in anti-oxidants and micro-nutrients thus making them excellent coolants. Some other cooling items would be raw mango, yoghurt , dried coconut and tender coconut.

Following is the list of some fruits and vegetables with there benefits.

Lemon – Lemon water is a natural immune booster & helps in curing cough,cold &fever.It helps to cure problems related to indigestion & constipation. Being a rich source of Vitamin C, Lemon aids in fast absorption of Iron from the food. Common misconception is that Lemon aids acidity, on the contrary it has PH balancing properties. Neembu Paani has been an age old recipe to keep oneself cool in summers.

Water Melon – It reduces body temperature hence a very good fruit in tropical regions. Potassium and magnesium, present in water melons, are helpful in bringing down blood pressure.Lypocene, a carotenoid found in abundance in water melon, improves cardiac functions. Not only this, Water Melon is a very good source of Vitamin A & C and a natural anti-oxidant.

Cucumber – Its high water content gives your body & skin a very unique, moist & cooling effect. Cucumbers are a very good source of Vitamin C & a fairly good source of Vitamin A, potassium, manganese, folate & magnesium. Low calorie & high fiber content makes it an ideal food for dieters.

Coriander – Coriander leaves are used as stimulant, diuretic & diaphoretic. They are used in conditions like skin allergies. hay fever, sore throat, colds, bile and urinary tract infections. Coriander has lots of anti oxidants, vitamin-A, vitamin-C and minerals like phosphorus which prevent aging of eyes & soothes eyes against stress. It is also known to help in digestion, cure hyperacidity and nausea and helpful in summers.

For more information on other fruits and vegetables, please visit http://www.rxocean.com/Food-Nutrition.php OR www.facebook.com/ehealthcare.

Ideal BMI, Body Water, Lean Mass, Body Fat %

Many a times people have lots of misconceptions about ideal body mass, body water %, lean mass and body fat %. It is ok when people who are not aware about these things and how they work technically but the main problem arises when some of the gym instructors and fitness trainers tell wrong things to their clients.

Recently a client of mine who had lost almost 20 kilos of weight in 5 months and was very satisfied with the results called me frantically asking for an appointment. When we finally sat down he told the entire story that a friend of his who is a fitness trainer told that his body fat % is 20% over the normal and he needs to lose that fat. Now that he had already lost 20 kilos and was very much near his ideal body weight he wondered what else can he do ? Although I was a bit bemused at whatever he told me about the fitness trainer but then I realized that a number of people dont understand these things in detail hence am publishing the following tables which can be used as a benchmark for checking if your ratios are near to normal or above / below normal.

Just a note of caution although these numbers can be used as a benchmark but they mightnt be applicable on each and everyone.  A lot depends upon the individual’s current medical conditions etc. Hence it is always advisable to consult a dietitian / dietician to ensure that you know the right parameters for your self.

 

BMI (Body Mass Index) Categories:

 

BMI Standards
19 – 23 Normal
23 – 25 Over weight
25- 28 Obese
28 – 30 Obesity Grade -1
30 – 32 Obesity Grade -2
32 – 34 Obesity Grade -3

Total Body Water Percentage:

  • Males- 60 -70 %
  • Females- 40 %


Average Lean Mass:
Women- 40 -43
Male- 45 – 48

Body Fat % Analyser:

 

Age % Standards
Female:
20-39 23 %
40-59 25 %
60-79 27 %
Male :
20-39 18 %
40-59 20 %
60-79 22 %